Sunday - 210124
CrossFit WOD: Strength: 12min build up load for the complex: Clean Pull + Power Clean + Hang Squat Clean (1+1+1) Metcon: For time: 50-40-30-20-10 Double Unders 15 Wallballs (#10/6) 15 V-Ups
Saturday - 200124
CrossFit WOD Strength: E2MOM for 8 sets: Weighted Pushups 8-8-6-6-4-4-2-2 Metcon: CrossFit Open Workout 22.2: For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts (#102.5/70) Bar Facing Burpees Time cap: 10min
Friday - 190124
CrossFit WOD: Strength: Weighted Pullups 3-3-3-2-2-1-1 For time: Run 800m 50 DB Snatch (#22.5/15,x1) 30 Ring Dips Weightlifting: Part 1: 5 sets: 2 Snatch Balance 55-75% 5 sets: 1 Snatch Balance 80-90% Part 2: Snatch Deadlift Snatch 5 x 1+2 65-70% 5 x 1+1 75-80%
Thursday - 180124
CrossFit WOD: Strength: E2.5MOM for 15min: 2 Split Jerks Metcon: For time: 27-21-15-9-3 KB Goblet Squats (#32/24) 5 Ring Muscle-ups Endurance: AMRAP in 36min of: 30/24 Cal Bike 20 Knees-to-elbows 10 Burpee DB Box Step Overs (#15/8,x2)
Wednesday - 170124
CrossFit WOD: Strength: Back Squat 16min build up to an RM2 Metcon: For max reps: 4min AMRAP: 8 Thrusters (#40/30) 5 Burpees over the bar Rest 1min 4min AMRAP: 8 Sumo-Deadlift High Pulls (#40/30) 5 Burpees over the bar Rest 1min 4min AMRAP: 8 Power Cleans (#40/30)
Tuesday - 160124
CrossFit WOD Strength: Floor Press 6-6-6-6-6 *Max L-Sit Hold after each set Metcon: 6 Rounds for time: Run 200m 12 KB Swings (#24/16) 8 Toes-to-bar Endurance: For time: 100-80-60-40-20 Double Unders 36 Situps 24 Plate G2OH (#20/15) 12 Burpee Box Jump Overs
Monday - 150124
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: For time: 75 Double Unders 50 Wallballs (#10/6) 25 Overhead Squats (#43/30) 50 Pushups 75 Double Unders Endurance: 7 Rounds for time: 70 Mountain Climbers 50 Air-Squats 25 Pushups
Sunday - 140124
CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 12min of: 10 Burpees 3-6-9-12… +3 C2B Pullups 3 Hang Squat Cleans (#80/45)
Saturday - 130124
CrossFit WOD: Strength: E2MOM for 12min: Barbell Good Morning 8-8-8-8-8-8 Metcon: 3 Rounds for time: 25 Knees-to-elbows 20 DB Power Cleans (#22.5/15,x2) 15m Handstand Walk (or 30m bear walk)
Friday - 120124
CrossFit WOD Strength: 15min build up to an RM3 Strict Press Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Cal Bike Burpees Dual DB Box Step-overs (#22.5/15,x2) Skills: Main 1: 3 Rounds ATG split squat 5/5 Deadhang 1 min accumulation Lateral box step down 5/5 3/3
Thursday - 110124
CrossFit WOD: Strength: 12min build up load for: Hang Squat Clean + Front Squat (1+1) Metcon: AMRAP in 15min of: 30 Situps 12 Hang Power Cleans (#50/35) 9 Ring Dips Endurance: 4 Rounds for time: Row 500/400m 30 Wallballs (#10/6) 30 Box Jumps Row 500/400m 30
Wednesday - 100124
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) Rest 2:00 between sets Metcon: For time: 200m KB Front Rack Carry (#32/24,x2) 70 Double Unders 5 Legless Rope Climbs 50 Double Unders 3 Legless Rope Climbs 30 Double Unders 1 Legless Rope Climb 200m KB Front Rack